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Front Squat x 5

"The Admiral"

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Workout

07/13/2022

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.

Front Squat x 5 (5 Rounds for weight)

Front Squat

For Total Load:
5 Sets of 3

- Barbell can be taken from a rack.

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

"The Admiral" (Time)

"The Admiral"

3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24"/20")

Time Cap: 20 Minutes

BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105

- Conditioning Category: Threshold

- Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.

- Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.

- Box Jumps: Athletes can rebound or step down today. Reps should take less than 1:30.

- Score: Total time. If capped, add 1s for every missed rep.

- Chip away at the burpee pull-ups at a steady pace. Try to make ever rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.

- Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.

- Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.

- Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.

Prep
5 Burpee Pull-Ups
5 Front Squats (Light)
5 Box Jumps

3 Burpee Pull-Ups
3 Front Squats (Workout Weight)
3 Box Jumps

Modifications
BURPEE PULL-UPS
- Reduce Reps
- Burpee To Target
- Pull-Ups

FRONT SQUATS
- Reduce Loading
- Sub Dumbbells

BOX JUMPS
- Reduce Box Height
- Step-Ups
- Broad Jumps
- 15/12 Cals On Any Machine

Whiteboard:

Wednesday, July 13, 2022

Male Clients